De-Stress With Mindful Meditation | Think Out Loud With Jay Shetty

get into a comfortable space find a little space of quiet for you in your office wherever in the world you I for outdoors as well find a little space well you feel you can just switch off unwind to now and just really listen to the sound of my voice while I guide you through a really simple meditation if you've never meditated before I promise you this would be really really easy if you have done it before then you're in for a real treat and it'll just be something that will help you relax that much more if you are ready we're gonna start so I'm gonna ask you all to lower your gaze or close your eyes and all I'd like you to do is find a physical space of calm balance ease and peace naturally your mind will wonder - so many thoughts so many words faces ideas will appear in your mind as normal don't get frustrated or distracted when that happens just gently bring back your wareness to the sound of my voice and find a physical space of calm balance ease and peace just allowing yourself gently roll back your shoulders removing any tension inviting calm balance ease peace and comfort whenever your mind wanders just gently and softly bring it back to feelings of calm balance ease peace and stability gently lower your left ear to your left shoulder as you breathe in and bring it back to the middle as you breathe out gently lower your right ear to your right shoulder as you breathe in breathe out and bring it back to the middle try that a few times just aligning lowering your left ear to your left shoulder as you breathe in and bring it back to the middle as you exhale and lower your right ear to your right shoulder as you breathe in and exhale as you bring it back to the middle just aligning your natural breathing pattern with your body's movements the movement of your head you're doing absolutely great what I'd like you to do now is become an observer of your natural breathing pattern above yourself inhale through your nose and exhale with your mouth slightly open breathe in through your nose and exhale through your mouth slightly open just becoming an observer of your natural breathing pattern and whenever your mind wanders don't worry just gently and softly bring it back to your natural breathing rhythm it's very normal for your mind to one to wonder and look around and search for something else but just gently and softly bring you back to your natural breathing pattern breathing in through your nose breathing out through your mouth really feeling the air coming in through your nostrils through your nose down through your lungs and then really feeling the air leaving your lips as you exhale feeling your body change shape as the air leaves your body breathe in through your nose and out through your mouth breathing in positive energy and exhaling any negative stressful energy letting go of any tension anxiety pressure just letting your breath align with your mind and creating a physical space of conflict stability balance and E just gently and softly bringing back your awareness to your natural breathing pattern really filling up your lungs with positive energizing air and exhaling any negative energy any stressful pressure filled energy try that a few times really letting your body feel like it's letting go unwinding tuning out and whenever your mind wanders just gently and softly bringing you back to balance calm he's and peace wherever you are in your office in your own just observing how your breath enters and leaves your body and any other sounds or distractions if your mind tries to focus on them just gently and softly bring it back to observe your natural breathing pattern what I'd like you to do now is assign a very simple count to your inhale and exhale at your own pace in your own time inhale for a personal count of 1 2 3 visualizing the numbers in your mind and exhale for a count of one-two-three visualizing the numbers in your mind try that inhale through your nose and visualize and count in your mind one two three and exhale with a personal count of one two three breathing in for a personal count of one two three and exhaling for a count of one two three using the numbers as a guide as an alignment bringing your body and mind to a harmonic rhythm just observing and visualizing the numbers in your mind and allowing yourself to disconnect from any thoughts any chores any work breathe in for a count of one two three an exhale for a count of one two three breathe in for a count of one two three an exhale for a count of one two three no force no pressure all we're doing is naturally aligning your natural breathing rhythm and pattern to numbers in your mind creating harmony alignment called silence peace and ease allowing your mind to regenerate re-energize no matter how much you wants to move away just gently and softly bringing it back to visualizing these numbers breathing in through your nose and out through your mouth visualizing the count 1 2 3 and exhaling 1 2 3 in your own time at your own pace try that a few times don't worry about getting it right or wrong any thoughts that arise in the mind are simply distractions from you aligning your body and mind we often find that our minds are moving really fast the bodies are feeling tired and sluggish or sometimes we feel that our bodies are moving really fast and our minds are feeling lethargic and lazy all we're doing is aligning the body and mind so that we can work in harmony find balance and Center and connect two very important parts of our being now what I'd like you to do is try your best to extend your exhale to more than three inhale for a count of three and exhale for a count of three or more no force no pressure just trying your best to exhale for a little longer than you inhale really pushing out any toxins any negative energy any stress any pressure allowing yourself to really let go and disconnect we always feel that was switched on and connected this is your opportunity to tune out disconnect unplug relax and find a car balance is and peace breathe in for a count of one two three and breathe out for a count of three or more no force or pressure just again whenever your mind wanders gently and softly bring it back to the count breathe in for a count of one two three breathe out for a count of three or more just really allowing yourself whenever you notice that your mind has wandered without feeling any frustration any instability just bringing it back to visualizing the count and your natural breathing pattern your organic state of being of calm balanced he's and peace and wherever you are as you're tuning in anything that's distracting you notice it observe that you let your focus slightly wonder and then just really back in effortlessly noticing that your mind is wondered is all that you really need to do and then really back in breathe in for a count of three and breathe out for a count of three or more just letting those numbers be your guide your focus your alignment and anytime any other thought feels prominent or reappearing notice it acknowledge it and then just redirect your mental space to connecting with your natural breathing pattern breathing in lots of positive and libeling energizing energy and exhaling any negative toxic polluting energy anything that's giving you any pressure stress or anxiety just breathing it out and letting it go no force or pressure and really now visualize a space that you associate with calm balance ease and peace really observe the sounds in the background and you can here find ones that you like and just observe how they change and flow through you as you breathe in and out really inviting that calming harmonic sound into your natural breathing pattern and if you'd like to sit on a chair or you'd like to be lying down feel free to change your position at home or at work wherever you are and now just really noticing those sounds that you can hear and allowing them to naturally flow through you as you inhale and exhale and whenever you get distracted just bringing it back to a sound that you were attracted to a sound that carries you feeling that the air you're breathing is purifying nourishing really revitalizing your Innerspace breathing in for a count of four and now exhaling for a count of four or more really extending those breaths filling ourselves up with positive energy and exhaling any anxiety pressure-filled energy breathe in for a count of four and breathe out for a count of four or more and any thought that troubles you letting it fade into insignificance as you just reconnect with calm balanced ease and peace stability comfort calm just allowing the sounds to flow in and out just as effortlessly as you breathe and visualizing a space or a place that provides you that conflict that Carl visualize and experience what do you hear in that space what can you see what can you smell or can you taste what sense are in the air visualizing a personal space of calm comfort balance stability ease and peace and if you don't have one then this is that space for you letting your breath really relax and rejuvenate your mind and body that are constantly being engaged and used and not necessarily re-energized and regenerated at any time your mind wanders just bring it back to being aware of what you hear send see and taste in your personal space of calm silence is comfort and peace and if it helps place your left palm on your stomach when you inhale feel your stomach expand when you exhale feel it contract really becoming aware of the sensations of breathing in through your nose and out through your mouth giving another physical connection whenever your mind's wandering bring your awareness and your focus to feeling your body change shape as you breathe in it's not bad then you feel stressed it's no negative at all it's just something that we have to learn to cope with engage and use positively so if you're feeling overwhelmed you're feeling stressed and tired feeling any anxiety remove judgment from yourself remove the fear attached with it just by realigning redirecting your attention and awareness to your natural breathing pattern nice and simple and when you're ready in your own time at your own pace you can bring back your awareness to whichever space you're in and everyone is with me by gently opening your eyes in your own time at your own pace and take a moment lay awareness become familiar with its surroundings in your own time at your own pace can gently open your eyes so what we did just explains so that you can get a bit of the science and theory behind what we just practiced one of the most amazing things in the world I learned this when I was out living as a monk in India is that the one thing that stays with us our whole life is our breath yet we're never taught how to use it and when I first heard that it completely blew my mind because I was just like wow that's so true like your breath is there with you from the moment you're born to the moment you die and your breath you experience everything is from a breath when you're stressed you're nervous you're you naturally speed up your breathing it's heavier when you're having more light happy moments your breathing changes so just for us to understand that a lot of these emotional and mental challenges we have or situations we have the eggs they actually are expressed physically so we were learning to not control but we train our breathing pattern to be calm to be balanced to be centered and actually what we were really attempting today is connect our mind and our body and bring harmony back where we usually feel a lot of tension and friction so how many of you have minds that move really really fast right just like crazy to-do lists busy times shadows right our minds moving crazy and sometimes your body just goes I can't keep up yeah I can't keep up with this anymore I need to switch off so at that time your minds ahead of your body and your feeling that pain sometimes it's flipped sometimes your body's moving really fast you're running for a bus you're running for a train you're running to work you know you're running on the subway but your minds feeling really tired it wants to be back in bed it wishes it didn't wake up that morning so we're either feeling stress or tension because our minds ahead of our body or our bodies ahead of our mind so what we did by aligning the numbers and our breathing is brought them back into harmony we brought them back into alignment so that now the way you think the way you feel and your physical space are all in alignment you're all together you're all in line which means that you're feeling more balanced hopefully which means you're feeling more centered as well another thing we did is we looked at breathing in in a specific way now the breathing that I introduce you to is called diaphragmatic breathing maybe you're familiar with it so athletes usually singers use it musicians use it especially those who play wind instruments and the reason is because the way we breathe usually isn't necessarily bringing the best air into our body so when we breathe into our nose and breathe out with our mouth slightly open as we were all doing you allowing you to do diaphragmatic breathing it means you drive from expand as you breathe in and it contracts as you breathe out and finally I ask you to breathe in for 3 or 4 and breathe out for 4 or more any time you exhale more than you inhale you're letting your body relax and de-stress and unwind so if you're ever struggling to sleep if you're ever about to give a big presentation you're feeling really nervous if you just had a argument with your boss if you've just an argument with your loved one your partner whatever it is the best way to de-stress and unwind is bleed out for longer than you breathe in so you know we've all had that myth if if you're angry just take deep breaths it's not true take a deep breath but breathe out for longer so if you're feeling stressed today if things get the better of you whatever it is find that space create that space for yourself help other people find it as well and I really hope that this has been something that's been useful for this election day and I hope that you've been able to find some mindfulness I hope that you share with others and whether you vote it or not remember that you can create this space for yourself you can we find it at any time any moment thank you so much guys for joining in see you soon

Channel: HuffPost

Views: 335,823

Keywords: huffington post, jay shetty, jay shetty huffington post, jay shetty interview, jay shetty happiness, jay shetty failure, jay shetty invisible world, motivation, inspiring, inspirational, philosophy, mindful meditation, meditate, mindfulness

Id: f1-loukK7c4

Length: 30min 2sec (1802 seconds)

Published: Tue Nov 15 2016